410 W Geer St, Durham, NC 27701 (919) 907-1233

New Year, New Snatch

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!

WOD for Tuesday 010813Click Here For Today’s Schedule
Sn Pulls – 100%                     
2-2-2-2-2
Snatch – 80%                     
8×1
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Pullups
KB Swings (70/52)

Post Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Snatch Pulls at 100% of your Snatch1RM.  Once you’ve completed these sets, lower the load to 80% of your Snatch 1RM and perform 8 reps of a Snatch from the floor.  Receive the bar in a full overhead squat. These are for technique, rather than for PRs.  In fact, you should not be missing many reps due to heavy load.  Rest roughly 1-2 minutes between attempts. 

For the conditioning workout, up the ante on Pullups by doing them all dead hang.  Use a heavier KB than you would normally.  RX is American (overhead) swings, but be smart and scale to Russian (chest height) swings as needed to handle the heavier load.

Snatch Pulls

We’re hosting the 4th Annual Carolina Fitness Challenge this Saturday!

We’ll be doing some set up in the gym and building on Friday evening from 5-9pm.  Stop by before or after your WOD if you can!

One Comment
  1. Paul K Reply
    Sn Pulls done at 145# -- Finally feel like I might be starting to understand those Snatches done at 115# - Tough getting down quickly today. METCON Pull ups - w/Red Band because SOMEONE declared that deadhang was the standard on the morning for the 6:15 crew! ;-) Who am I kidding? I need the practice. I still need to figure out/practice unlearning my kip. So I guess I should say, "Thanks, Jack." KB Swings American w/62# Time to complete 10:50

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